Archive for January, 2016

I Have a Dream WOD – 1/18

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) Rowing Tabata 8 Cycles of 20 Seconds Hard (28+ strokes/min) 10 Seconds Recovery (

Read More

Partner Power – 1/16

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) 500m Row 15 Overhead walking lunges (25/15) 20 Thrusters w/ PVC Additional warm-up w/ coach Team Game WOD 1: Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 Calorie Row 6…

Read More

Farmer in the Box – 1/15

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Strength/Skill Front Squat (5 x 5 (60-70-70-70-80%)) Record heaviest set. WOD 1:…

Read More

Four Stations with a Partner – 1/14

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD (No Measure) 500m Row Warm-up Game WOD Metcon (Time) With a partner, complete all four stations for time: Station 1: Row for 100 calories. Station 2: 100 Wall Balls (20/14) Station 3: 100 SDHP (95/65)…

Read More

Ring MU’s & More – 1/13

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Heads, Shoulders, Knees & Toes (No Measure) 3 Laps around gym perimeter (1 forward, 1 backwards, 1 skipping rope) 30 Double unders (90 singles) 2 Wall walks 15 Goblet Squats (35/26) 15 Mountain climbers (per…

Read More

C&J Tuesday – 1/12

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Warm-up (No Measure) 250m row 2 laps (1 forward, 1 backwards) 15 Push-ups 15 Pull-ups 15 KB swings Warm-up & skill work w/ Coach. Strength/Skill Clean and Jerk (1RM) 15-20 mins to establish or improve…

Read More

Open WOD 14.5 – 1/11

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) Crossover Symmetry Activation Row 500mWarm-up w/ Coach Strength/Skill Back Squat (10-8-6-4-2 (60-70-80-80-80%)) WOD CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees…

Read More

Saturday Partner WOD – 1/09

CrossFit Lehi – CrossFit Class Bring a Friend!! View Public Whiteboard Warm-up (No Measure) – 5 Laps around gym floor – 10 Burpees – 15 Ring rows – 20 Air squats – 25 Jumping Jacks – 30 second Hollow Body Hold – 30 second Low…

Read More

Barbell Time – 1/08

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Warm-up (No Measure) 250 m Row 10 min EMOM w/ coach, beginning 5 minutes after class start time. Odd minutes: Jumping knee tucks (15-20-25-30-35) Even minutes: 20m Bear Crawl WOD Metcon (Time) 30 Pull ups 30…

Read More

Throwback Thursday – 1/07

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Strength/Skill Bench Press (5×5 (60-70-70-80-90%) Record heaviest set.) WOD Metcon (Time) 3 rounds…

Read More

Stinky Pete – 1/05

CrossFit Lehi – CrossFit Class View Public Whiteboard Pre WOD Legs, Core and More (No Measure) 400 m row 3 rounds 10 box jumps 10 KB Russian Twist 35/26 10 Leg raises 10 Walking OH lunges 25/15 Strength/Skill Deadlift (5x 5 (80-85%) take 5 minutes…

Read More

Josh

CrossFit Lehi – CrossFit Class View Public Whiteboard CFL Full Body Warm-up (No Measure) 4 rounds 10 Knees to Elbows 10 Walking Lunges 10 Clapping Push-ups 20 Jumping squatsCoach led Skill Warm up Max Height Box Jump (1 x 5) Perform 5 attempts at getting…

Read More